Uncovering Pat Cummins’ Workout Routine and Diet Secrets

Pat Cummins is the captain superhero who guided Australia to win their sixth World Cup.

With his exceptional catching, batting, and bowling skills, Pat has engraved his name in cricket history with an impressive list of achievements, showcasing his prowess as both a right-hand batsman and a right-arm fast bowler clocking at 145 km per hour.

Cummins began his cricket journey by playing junior cricket for the Glenbrook-Blaxland Cricket Club in the Blue Mountains. Later, he progressed to first-grade cricket with the Penrith District Cricket Club in 2010. His passion for the sport led him to represent New South Wales in the National Under-17 championships and the NSW Under-19 side, laying the foundation for his cricketing journey.

Major Career Achievements

• The youngest cricket player ever contracted for the 2011-12 International series
• Took 5 wickets in 2021 ICC Men’s T20 World Cup in UAE & Oman
• Outstanding performance with figures of 3/34 in his 10 Over in the 2023 ICC Cricket World Cup in India (as captain)
• Led Australia to victory in the 2021–2023 ICC World Test Championship
• Allan Border Medal in 2019
• ICC Men’s Test Cricketer of the Year in 2019
• Ranked as the world’s number-one bowler in the ICC Men’s Test Bowling Rankings (January 2023)
• Set the record for the fastest half-century in the Indian Premier League (IPL) in April 2022

From grabbing 11 wickets in his maiden Big Bash season to achieving the fastest half-century in the Indian Premier League (IPL), Cummins’ commitment to fitness is as noteworthy as his on-field heroics.

Let’s delve into the factors that consistently keep the cricket champ in top-notch shape every time he graces the cricket field.

Pat Cummins’ Fitness Philosophy

According to Pat Cummins,

“There is no shortcut to achieving the perfect body”

He dedicates extensive hours to both gym workouts and outdoor sessions, focusing on fitness and honing his cricketing skills.

Cummins emphasizes the importance of a holistic approach to fitness. His workout philosophy revolves around a balanced mix of strength training, dynamic exercises, and skill-specific drills. Cummins believes in warming up before any exercise routine to prepare the body for optimal performance.

During a conversation Pat Cummins shared the real struggle of conquering the fear of getting injured again, highlighting how crucial it is to stay physically strong and injury free.^[1]

Pat Cummins’ Workout Routine

Warm-Up (Before Every Session):

• Medicine Ball Slams: 3 sets of 8-12 reps
• Medicine Ball Bowling: 3-5 sets of 8-12 reps (targeting arms, back, shoulders, and hamstrings against a brick wall)
• Reverse Lunge with Step-Up: 3 sets of 6-8 reps (focusing on raising the leg and holding for a second during the step-up)
• Pogo Jump: 3 sets of 8-12 reps (jumping with straight legs.)
• Ab Crunch with Russian Twist: 3 sets of 8-12 reps.

Cardiovascular Exercises:

• Morning Cycling
• Running: Pat Cummins Suggests High-Energy Running with maximum speed. For instance, run for 15 seconds followed by 14 seconds of rest, repeated 8 times for 2 sets. This regimen efficiently boosts cardiovascular endurance.^[2]

Skill-Specific Training:

• Swing Bowling: Dedicate time daily to practice swing bowling, focusing on developing a stronger wrist for precise and impactful performance on the cricket field.

Strength Training – Focused on legs

• Front Squats: Essential for building leg strength. Incorporate front squats into your routine.
• Hip Thrust: Improve the strength of hip muscles crucial for fast bowlers.
• Single Leg Work: Include various single-leg exercises to enhance overall leg strength and stability.
• Deadlift
• Lunges

Explosive Strength Training

• Power Cleans
• Box Jumps
• Plyometric Push-Ups
• Medicine Ball Throws
• Jump Squats

Agility Drills

• Ladder Drills
• Cone Drills
• Shuttle Runs
• Agility Hurdles

Flexibility and Mobility

• Dynamic Stretching
• Foam Rolling
• Yoga Poses
• Resistance Band Exercises

Pat Cummins’ commitment to a comprehensive fitness approach with a blend of dynamic exercises, cricket-specific skills practice, and targeted strength training contributes to his stellar performance on the cricket ground.

Patrick Cummins’ Gym Bag Essentials

• Water Bottle
• Towel
• Earphones
• Protein shake
• Razor

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Pat Cummins’ Diet Plan

As an elite athlete, Pat Cummins prioritizes a balanced diet that incorporates lean proteins, complex carbohydrates, healthy fats, and a diverse range of fruits and vegetables. Here’s an overview of what might be included in his diet:

Protein-rich foods:

• Lean meats
• Eggs
• Dairy products
• Legumes and beans

Carbohydrates:

• Whole grains
• Fruits and vegetables
• Pasta and oats

Healthy fats:

• Nuts and seeds
• Avocado
• Olive oil

Pre-match or practice meals:

• Complex carbohydrates for sustained energy
• Moderate protein for muscle support
• Low in fat to aid digestion

Post-match or practice recovery:

• Protein-rich foods for muscle repair and recovery
• Carbohydrates to replenish glycogen stores
• Hydration is essential to replace fluids lost during the game

Snacks:

• Fruits and nuts for quick energy
• Protein bars or shakes for convenient protein intake

Hydration:

• Throughout the day, staying well-hydrated with water and occasionally electrolyte-rich drinks is essential, especially during intense training sessions.

Pat Cummins’ Supplements

While Pat Cummins hasn’t explicitly mentioned specific supplements in his regimen, it’s common for athletes to explore supplementary support to enhance their performance and recovery. Here are some supplements commonly used by athletes:

• Whey Protein
• BCAAs (Branched-Chain Amino Acids)
• Omega-3 Fatty Acids
• Vitamin D
• Multivitamins

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Summing Up

Pat Cummins is a fantastic all-rounder and one of the friendliest fast bowlers. As a dedicated and hardworking athlete, his commitment to fitness, intense workouts, and skill training have played a big role in his success.

Cummins’ disciplined approach to staying strong and athletic is visible not just in his cricket games but also in his leadership as the captain of the Australian cricket team.

With his dedication, skill, and sportsmanship, Pat Cummins serves as an inspiration to aspiring cricketers worldwide.

References

1. Forrest, M.R.L., Scott, B.R., Hebert, J.J. et al. Injury Prevention Strategies for Adolescent Cricket Pace Bowlers. Sports Med 48, 2449–2461 (2018). https://doi.org/10.1007/s40279-018-0981-6
2. Lee, D.-C., Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I.-M., & Lavie, C. J. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, 60(1), 45-55. https://doi.org/10.1016/j.pcad.2017.03.005